1st workout of the year, 1/2/2013.
Music: Sly and the Family Stone and then a bunch of stuff Randy put on a CD. T-Shirt:Helen Back.
So the first workout of the year. The blog is behind about 6 months. Still worked out the regular schedule but just fell behind on the blob posts. Instead of catching up I decided to start the year off fresh. I may go back and put up some of the workouts…yeah sure!
Everything today was with dumbbells and done unilaterally (except the goblet squats). That tends to throw the body off a bit as well as activate the core.
A total whole body workout!
We did it “ladder style”. Starting low and going up.
First: Squats and Floor Press
One arm DB Squats from 15 pounds up to 55 pounds followed by one arm floor presses with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides. 5 reps at each DB.
Second: Overhead Presses and Goblet Squats
One arm Overhead Presses from 15 pounds up to 55 pounds followed by Goblet Squats with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides…well you know, except for the Goblet Squats. 5 reps at each DB.
Third: Curls and Triceps Extensions
One arm DB Curls from 15 pounds up to 55 pounds followed by Triceps extensions with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides. 5 reps at each DB.
Fourth: Rows and Upright Rows
One arm DB Rows from 15 pounds up to 55 pounds followed by Upright rows 
with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides. 5 reps at each DB.
Fifth: Easy stuff for last…Toe Hops and Shrugs
One arm Toe Hops from 15 pounds up to 55 pounds followed by Shrugs with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides. 10 reps at each DB for Toe Hops and 5 for the shrugs.
Sixth: Optional Stretching
Purely optional…no magic…and yes that is a PBR…
Video:
JONESERCISE 